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Feb 25, 20235 min read

Fitness Hack: Optimize Your Intermittent Fasting Schedule and HIIT Workouts for Weight Loss

Looking for a way to improve your physical health and results from losing weight? Give intermittent fasting and HIIT workouts a try! These two life and fitness hacks can work wonders for your body and optimizing them should be your top priority. In this article, we will explore the science behind intermittent fasting and HIIT workouts and provide practical tips for optimizing both — it's time you get faster results from your weight loss regimen by working out smarter and more efficiently.


Fitness Hack Optimize Your Intermittent Fasting Schedule and HIIT Workouts for Weight Loss


Intermittent Fasting Schedule for Weight Loss and Physical Health

Intermittent fasting or time-restricted feeding is an eating schedule that involves alternating periods of fasting and eating. One of the most popular methods of intermittent fasting is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. The ideal feeding window for time-restricted feeding can be best answered by thinking about the other side of the coin, which is when is it best to fast.

If you extend the fasting period to 9 AM, 10 AM, 11 AM, or even 12 noon or later, you are taking advantage of the deep fast that you were in during sleep, especially toward the end of sleep. This can help you get into a fasted state for a longer period of time, which can lead to more fat burning and weight loss.

Benefits of Intermittent Fasting and Time-Restricted Feeding

  1. Weight loss: Intermittent fasting can help reduce body weight and fat mass by reducing calorie intake and increasing metabolism.

  2. Improved insulin sensitivity: Intermittent fasting can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes.

  3. Reduced inflammation: Intermittent fasting can reduce inflammation in the body, which may improve overall health and reduce the risk of chronic diseases.

  4. Improved brain function: Some studies suggest that intermittent fasting may improve brain function, including cognitive function and memory.

  5. Longevity: Intermittent fasting has been shown to increase lifespan in some animal studies, and some experts believe it may have similar effects in humans.


"Intermittent fasting can help teach your body to use the food it consumes more efficiently, and your body can learn to burn fat as fuel when you deprive it of new calories to constantly pull from (if you eat all day long)." - Dr. Joseph Mercola

HIIT Workouts for Weight Loss and Physical Health

HIIT workouts are high-intensity interval training sessions that involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. They can help you burn more calories, increase your cardiovascular endurance, and build lean muscle mass.

Benefits of HIIT Workouts

  1. Improved cardiovascular health: HIIT can improve cardiovascular health by increasing heart function and reducing blood pressure and cholesterol levels.

  2. Increased fat burning: HIIT can increase fat burning and metabolic rate, leading to weight loss and improved body composition.

  3. Time-efficient: HIIT workouts are typically shorter in duration than traditional exercise routines, making it an effective option for those with busy schedules.

  4. Improved insulin sensitivity: HIIT can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes.

  5. Increased muscle tone and strength: HIIT can lead to increased muscle tone and strength, particularly in the lower body.

  6. Improved athletic performance: HIIT can improve endurance, power, and speed, making it an effective training method for athletes.

In a nutshell, HIIT workouts are a highly effective way to improve your physical fitness. Research suggests that they are more effective for weight loss and fat burning than traditional cardio workouts. HIIT workouts also require less time than traditional cardio workouts, making them a great option for people with busy schedules.

HIIT Workout Samples and Targets

Generally during a HIIT workout, you should be hitting a target of 80-90% of your maximum heart rate during high-intensity interval work and maintain 50-70% of your MHR during the rest periods.


Target Heart Rate

To determine your target heart rate during a HIIT workout, you can use this formula:


Maximum heart rate (MHR) = 220 - age

So, if you are 30 years old, your MHR would be 220 - 30 = 190 beats per minute (bpm).


As such, MHR which would be 152-171 bpm for a 30-year-old person. During the rest periods, your heart rate should decrease to around 50-70% of your MHR, which would be 95-133 bpm for a 30-year-old person.


It's important to monitor your heart rate during a HIIT workout to ensure that you are not overexerting yourself or undermining your own performance. If you have any concerns about your heart health, consult with a healthcare professional before starting any new exercise program.



HIIT Workout Sample: Sprints

Warm-up:

  • 5-10 minutes of light jogging or dynamic stretching

Sprint Intervals:

  • Sprint at maximum effort for 20 seconds

  • Rest for 40 seconds (walk or jog slowly to recover)

  • Repeat for a total of 8-10 sets

Cool-down:

  • 5-10 minutes of walking to gradually bring down your heart rate

  • Static stretching

 

HIIT Workout Sample: Body Weight Exercises

Warm-up:

  • 5 minutes of light cardio (jogging, jumping jacks, etc.)

Round 1:

  • 30 seconds of burpees

  • 30 seconds of rest

  • 30 seconds of jumping lunges

  • 30 seconds of rest

  • Repeat for a total of 4 sets

Round 2:

  • 30 seconds of mountain climbers

  • 30 seconds of rest

  • 30 seconds of squat jumps

  • 30 seconds of rest

  • Repeat for a total of 4 sets

Round 3:

  • 30 seconds of high knees

  • 30 seconds of rest

  • 30 seconds of push-ups

  • 30 seconds of rest

  • Repeat for a total of 4 sets

Cool-down:

  • 5 minutes of light cardio (walking, jogging, etc.)

  • Stretching

"HIIT is a time-efficient strategy to improve fitness and health, with research-backed benefits including improved insulin sensitivity, cardiovascular health, and fat burning." - Dr. Axe

Optimizing Your Intermittent Fasting Schedule and HIIT Workouts

To optimize intermittent fasting and HIIT workouts for maximum weight loss and physical health, it is important to follow these tips:

When to Exercise

The best time to exercise when intermittent fasting is in a fasted state. When you've been asleep all night, your fuel reserves, such as fuel in your fat, muscles, and liver, are as low as they're going to be because you haven't been eating anything. If you exercise in a fasted state, your body will start dropping into your body fat stores quicker. One practical tip is to drink coffee, water, or other non-caloric beverages in the morning and get on an exercise bike or go for a run.

HIIT Workout Duration

The duration of HIIT workouts for weight loss varies depending on the individual's fitness level and goals. However, research suggests that 20-30 minutes of HIIT per day can be effective for weight loss. If you're new to HIIT, start with 10-15 minutes and gradually work your way up.

Combining Intermittent Fasting and HIIT Workouts

Combining intermittent fasting with HIIT workouts can lead to even more weight loss and physical health benefits. One practical tip is to exercise at the end of your fast to maximize fat burning.


"The combination of intermittent fasting and HIIT can be a powerful way to optimize fat burning, increase metabolism, and improve overall health and fitness." - Dr. Josh Axe

Fitness Hack: Weight Loss Through Time-Restricted Feeding (Intermittent Fasting) and HIIT Workouts

Integrating intermittent fasting, HIIT workouts, and adequate sleep into your daily routine can significantly improve your physical health and fitness. Intermittent fasting can help with weight loss, reduce inflammation, and lower the risk of chronic diseases. HIIT workouts are effective for burning calories, improving endurance, and building muscle mass, and can be done in a shorter amount of time than traditional cardio workouts. Finally, getting enough sleep is essential for muscle recovery, cognitive function, and overall health. By implementing these life fitness hacks, you can achieve your physical health and fitness goals.

 

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